Vertical Diet Macro Calculator

vertical diet macro calculator

The Vertical Diet Macro Calculator is designed to take your information and provide you with your BMR (Basal Metabolic Rate).

#1 Bodybuilding Diet
The Vertical Diet & Peak Performance 3.0

What the Vertical Diet is NOT

It’s NOT magic.

It’s NOT some magical blend of macronutrient percentages

It’s NOT some miraculous superfood or supplement protocol

It’s NOT a restriction or starvation diet

It’s NOT complicated

Author: Stan Efferding
  • Based on Whole Foods
  • Based on Optimizing gut health
  • Based on Correcting nutrient deficiencies.
  • Based on Correcting hormone imbalances.
  • Based on improving energy, stamina, endurance, and recovery.
  • Based on improving health through sustainable lifestyle modifications
What is the Vertical Diet Get Pricing

This is the number of calories your body burns at rest and is a great starting point to determine how many calories you need to maintain weight.

Vertical Diet Macro & BMR Calculator

The Vertical Diet Calculator also displays your ideal protein, fat, and carbohydrate breakdown and suggested intake for those on Stan Efferding’s Vertical Diet.

Weight (Pounds)
Height (Feet)
Height (Inches)

Frequently Asked Questions

What is the Vertical Diet?

The Vertical Diet is a fitness, nutrition, and overall lifestyle developed by pro powerlifter Stan Efferding. The aim of the diet is to improve athletic performance and reduce the risk of injury. The diet centers around a few key principles:

1) consume a large variety of nutrient-dense foods
2) eat frequently throughout the day
3) drink plenty of water
4) get adequate sleep
5) train hard

Who is Stan Efferding?

Stan Efferding is a pro powerlifter, bodybuilder, and strongman. He is also a successful businessman and entrepreneur. Stan has been lifting weights for over 30 years and has won numerous titles, including the World’s Strongest Man.

What is the ideal protein intake?

The ideal amount of protein intake will vary depending on individual factors such as activity level, weight, and muscle mass. The general guideline is to consume 1 gram of protein per pound of bodyweight.

What are the best sources of protein?

There are many great sources of protein, but some of the best include lean meats, fish, eggs, dairy, and protein replacement shakes.

Should I eat a low-carb diet?

This depends on your current goals. Carbohydrates are fuel for the body so if you are training hard you may want to increase your carb intake. However, if you are cutting weight often cutting out carbs is an easy way to stay in a caloric deficit.

How many grams of fat should I consume?

Again, this will depend on individual factors such as activity level and weight. A good guideline is to consume 0.5 grams of fat per pound of bodyweight. You may increase or decrease this amount depending on if you are cutting or bulking.

Do you have any changes or updates you would like us to make to our Vertical Diet macro calculator?

Let us know in the comments below!

Cody Yurk
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Cody Yurk

After several near-death surgeries and a heart attack at 29, I decided to get serious about my health and went from 278lbs to 181lbs in only six months. How? I built an entire team, including a personal trainer, nutritionist, psychologist, physical therapist, and sports masseuse. Having the same team as Hollywood stars allowed me to reach my goals fast and produce insane results.

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